Strength

Bench Press 3RM [10-7-5-3-3-3]

MetCon

CrossFit Games Open 23.2

Part A

15 Minute AMRAP of:

5 Burpee Pullups

10×25′ Shuttle Sprints

*Add 5 Burpee Pullups After Each Round*

Part B

5 Minutes To Establish:

1RM Thruster (From Ground)

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Lift

EMOTM 15 Minutes of:

Min 0-5: 3 Hang Muscle Snatches

Min 6-10: 2 Power Snatches

Min 11-15: 1 Squat Snatch

Odd Objects (Tabata Style)

Battle Ropes

Sled Drag

Fat Grip DB Snatch

Parallette Jump Throughs

MetCon

5 Rounds For Time of:

500m Row

5 Squat Cleans (125/185#)

10 CTB Pullups

15 HSPU

20 Box Jump Overs (20/24″)

[45 Minute Time Cap]

Strength

Front Squat 4×15 @60%

MetCon

CrossFit Games Open 14.1 (Cick To View)

10 Minute AMRAP of:

30 Double Unders

15 Power Snatch (55/75#)

Strength

i) 6 Sets of:

30s MAX Reps DB Chest Press (35/50#)

60s Rest

ii) 6 Sets of:

30s MAX Reps DB Bent Over Row (35/50#)

60s Rest

MetCon

CrossFit Games Open 23.1 (14.4)

14 Minute AMRAP of:

60 Calorie Row

50 T2B

40 Wall Balls (W: 14/9 M: 20#/10′)

30 Cleans (95/135#)

20 Ring Muscle Ups

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